Running Bug: how to spot your running quirks

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Running, you’re told, is the most natural thing in the world - one foot in front of the other. Except that when you’re starting out it can feel so hard to get right.

So, to establish my running weak spots, I submitted myself to two and a half hours of tests at the ASICS running lab with the running services manager, Andrew Tew.

The test is pretty serious - there is a body composition analysis, running with a Bane-style mask on, prodding, lifting, and stretching. The aim is to show what my endurance and strength levels are - and to pinpoint any latent injuries.

As I suspected, I have quite quite a few running ‘quirks', but they are common ones, and by concentrating on them now, I should be able to correct during my marathon training.

A devilish strength test for my legs revealed weaker hamstrings than quads, "which means you’re not using the full potential of your legs," Tew says. He explains that I need to access the glycogen in my muscles for energy, so if I’m only drawing on the glycogen in my quads, I’m only accessing half of my energy reserves. He prescribes hill runs (great) and using leg strengtheners in the gym. "But use the same rep and same weight on both legs, even if one side feels easier," he says, "otherwise you will strengthen one side more that the other and it will affect your running."

Flexibility exercises showed that my hip flexors were short and not opening out enough - a product of sitting down all day at my desk, and not stretching properly - which in turn means that my stride is short and I don’t pick my knees up high enough. "Stretching these regularly could provide the biggest difference to your running form," Tew explains. As well as stretches, he prescribed walking lunges and running with high knees.

I have, it turns out, a bad habit of leaning forward as I run (get a friend to film you and see if you’re the same) - again due to my hip flexors. I have to imagine a piece of string running from the top of my head, concentrate on standing up straight and pushing my hips forward.

My lung function is good - something that, as an asthmatic, surprises me, but I put it down to my recent swimming lessons. But my legs are tiring quickly on some of the trials. "Your lungs can do it but your legs can’t. There’s no substitute for getting the miles in," Tew says (I feel like he’s telling me off).

One of the last tests was a gait analysis - something you can book for free (if you subsequently buy a pair of trainers; Nike and Runners World also have this service in store). According to the video replay of my running style, my feet tended to slightly roll inwards. Tew brought up several pairs of trainers before finding the ones that were supportive enough to prevent the roll, but not too heavy, as the most corrective pair were. He also recommends going up a shoe size, to accommodate feet as they swell on long runs.

Three of the best exercises to break bad habits, from the experts:

Tiago Silva, a trainer at 1Rebel, recommends reverse lunges to strengthen hamstrings: "Step forwards with one foot in a long stride. Make sure your feet are in line and pointing straight forwards. Keep your back upright as you slowly bend and lower the back knee towards the floor, raising the heel off the floor. At the same time bend the front knee, making sure it doesn't go past your toes. Don't let the back knee touch the floor before returning to the starting position. Do three sets of 15 reps on each leg, resting one minute between sets."

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Instagram/t.silva_fitness

Dawne Likhodedova, director of Be Pilates, recommends Tower Pilates for those new to pilates: "Pilates helps to maximise efficiency of movement. Think of your pelvis as a roundabout - transferring load from the ground up through your feet and legs to your spine and above, and then from your head down to your feet. Pilates helps to address imbalances around the pelvis so as to keep that pathway (your spine!) strong, which is essential for good health and especially for running to prevent injury and perfect form."

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Instagram/dawnelikhodedova

Caitlin McGowan, group fitness manager at Equinox gym, recommends strengthening the glutes, which play an important role in injury prevention: "Sit on the ground with your back against a bench, feet planted firmlyin front of you, and a padded barbell in your lap. Raise the barbell by extending your hips, and push your hips upward with your glutes. Rise until your body forms a straight line from your shoulders to your knees, then slowly lower back to the ground. Squeeze your glutes at the top."

Credit:
Instagram/caitlinfitness

Runners in London, Manchester and Bristol can win £100 Runners Needvouchers - check the website www.runnersneed.com and follow @RunnersNeed on Twitter for more details.